Best Types of Supplements for Your Liver Health
You may have heard of a heart healthy lifestyle or a gut-friendly eating regimen. But do you know what nutrients you need for liver health?
Where the heart has the spotlight in many therapeutic diets, the liver is like the security guard of the body that lays low and makes sure toxins don’t make it very far in your body. And if they do, the liver makes sure they exit as quickly as possible.
The liver protects you by fighting infections, cleans your blood of waste and toxins like drugs and alcohol, and transforms the food you eat into usable energy and nutrients, among other things.
Genetics, poor diet, or excessive use of drugs and alcohol can contribute to a diseased liver.
About liver disease
- One type of liver condition is cirrhosis, which causes scarring of the liver that can lead to liver failure.
- Another type of liver disease is fatty liver disease, which can be caused by alcohol abuse or other nonalcoholic factors like obesity, type 2 diabetes, or hepatitis, to name a few.
Maintaining a Healthy Liver
No matter what the cause of your liver disease, nutrition plays an important role in treatment. Eating a healthy diet low in sugar and salt and full of antioxidant-rich fruits and vegetables is vital to healing the body.
Also, limiting alcohol and drug use as well as maintaining a healthy weight is vital to give the liver a rest during recovery.
You should remember, though, to use these healthy behaviors as a supplemental treatment to be implemented along with the medications and treatments prescribed by your healthcare provider.
If you feel like you aren’t consuming enough nutrients through your diet alone, then certain liver-healthy supplements may be helpful. Such supplements contain antioxidants and other compounds that can provide your body with inflammation-fighting powers to help your liver heal.
And for those without liver disease, these supplements can help maintain the health of your liver to lower your risk of developing liver disease.
Useful Liver Health Supplements
Milk Thistle
Milk thistle, also known as Silybum marianum, is a flowering plant whose seeds hold many health benefits, including benefits for liver health. Silymarin is thought to be the component in milk thistle seeds and has been used historically to treat liver problems like cirrhosis, hepatitis, and gallbladder issues. These health benefits are thought to stem from the antioxidant flavonolignans found in silymarin.
Research shows that silymarin enhances hepatic glutathione and may contribute to the antioxidant defense of the liver. Not to mention that it has been found to increase protein synthesis in hepatocytes, or liver cells, by stimulating RNA polymerase I activity.
A 2017 report suggests that because of these properties, silymarin, along with lifestyle changes, may be a potential future treatment for non-alcoholic fatty liver disease (NAFLD).
Another study shows that humans with cirrhotic alcoholism treated with silymarin also saw health benefits like increased survival as compared with untreated controls.
Silymarin is an ideal choice for such treatments due to its antioxidant and anti-inflammatory properties that coincide with less side effects than other recommended treatments.
According to the National Institutes of Health, milk thistle has been tolerated well by most people, with the exception of some gastrointestinal side effects in some people. Also, if you are allergic to plants like ragweed, mums, marigold, or daisies, then you may also be allergic to milk thistle.
Finally, if you have diabetes, then you should be cautious when taking milk thistle since it could lower blood glucose levels. In this case, be sure to talk to your healthcare provider first before starting this supplement.
Selenium is an essential mineral that humans need to survive. One of its important health benefits pertains to liver health.
This mineral is present in many foods like Brazil nuts, brown rice, whole wheat, fish like tuna, halibut, and sardines, as well as other proteins like turkey, chicken, and eggs, among other foods.
However, not everyone may be eating enough of such foods in their diet if they don’t eat animal products, nuts, and/or wheat due to dietary restrictions or lack of access to such foods. Other people like those with HIV or undergoing dialysis may also be at risk for selenium deficiency. It’s in these situations that selenium supplements can provide much-needed health benefits.
Although research is still in its early stages regarding selenium and liver health, the results are promising. A 2018 animal study looked at the impact of selenium and zinc supplementation on rats with non-alcoholic fatty liver disease.
Study results show that those rats on a high-fat diet who received the combination supplement after disease progression had significantly lower fat accumulation, cholesterol, and serum triglycerides after 20 weeks of treatment.
Another similar study found that sodium selenite supplementation restored antioxidant activity and reduced levels of biochemical markers of liver dysfunction like bilirubin and ALT in cirrhotic rats.
More studies need to be done to confirm such findings in humans.
If you add selenium supplements to your daily regimen for liver health, then be sure to choose the right one for optimal results.
The National Institutes of Health reports that the human body absorbs more than 90-percent of selenium from selenomethionine-based supplements compared to only about 50-percent of selenium from selenite.
Most adults should consume about 40 to 70 milligrams of selenium each day to reap its full liver health benefits.
Coconut oil
Not only does coconut oil provide great flavor and healthy fat in baking and cooking, but it’s also beneficial to liver health. It’s important to note however that this isn’t just the coconut oil you buy in the grocery store.
The coconut oil that reaps the most health benefits is made up 100% MCTs, or medium-chain triglycerides. These health benefits stem from the fact that MCT oil’s shorter chemical structure is quickly absorbed and metabolized by the body. This in turn provides a feeling of fullness and is thought to prevent fat storage.
When it comes to liver health, research shows that by substituting saturated fats in the diet with MCT oil, one can lower their risk for non-alcoholic fatty liver disease.
Further animal studies show that MCT coconut oil, when combined with licorice extract, can prevent hyperlipidemia and fatty liver by reducing the synthesis of liver fat in the body.
However, other types of coconut oil also show potential to liver health as well. In fact, one 2018 animal study looked at the effect of virgin coconut oil (VCO) on liver disease. Study results show that VCO can improve HDL “good” cholesterol levels, reduce serum triglycerides, increase antioxidant activities, increase glutathione levels that support liver health, and can reduce the oxidative breakdown of lipids that can lead to liver injury.
Another study looked at the impact of VCO on rats and found similar results. Study results show that a diet supplemented with 10 to 15-percent of VCO for 5 weeks helped reduce total cholesterol, triglyceride levels, and LDL “bad” cholesterol along with helping increase HDL “good” cholesterol. Also, markers of liver inflammation were reduced, while markers of liver health were increased.
Although human studies are needed to confirm such findings, these results so far are very promising. Therefore, it may not hurt to add a little coconut oil to your daily regimen today to enhance your liver health.
However, if you are sensitive to fat, or have a chronic condition, be sure to talk with your healthcare provider before starting to take coconut oil.
When starting this oil, be sure to start with one teaspoon first, then gradually work your way up to about two tablespoons since some people may experience gastrointestinal distress when taking coconut oil.
N-acetyl-cysteine
N-acetyl-cysteine (NAC) is a widely used supplement that has great potential for liver health benefits. This compound is a precursor of L-cysteine, which leads to elevation of glutathione production in the body.
Glutathione is an antioxidant that research shows promise for helping recover oxidative stress-induced liver damages in alcoholic and non-alcoholic liver diseases. Therefore, N-acetyl-cysteine, which is an antioxidant itself, holds power to fight oxidative stress directly and indirectly through its glutathione boosting powers.
A 2018 study looked at NAC and its effect on liver health. Study results show that NAC significantly decreased levels of liver waste products like bile acids and bilirubin in the liver, all of them which are elevated with liver damage.
Along with its ability to recover decreased cholesterol in the CCI4 liver damaged cells, NAC exhibits protective effects for the liver.
Another 2018 study looked at the potential to help those with alcohol use disorder in the presence of liver disease. It was found that the liver health benefits of NAC in this population may stem from the fact that oxidative stress plays a key role in the development of both alcohol use disorder and liver disease.
Researchers of this study suggest that after future clinical trials on this subject matter, NAC may have potential to help treat those with alcohol use disorder that have liver disease.
N-acetyl-cysteine is safe, inexpensive, and although not found in natural sources, cysteine is found in chicken, turkey meats, garlic, yogurt, and eggs. Therefore, if your healthcare provider deems it safe for you to take, NAC can be a potent addition to your liver health regimen.
Apple Cider Vinegar
If you’ve read any wellness articles over the past few years, I’m sure you’ve heard of apple cider vinegar. Although it’s not a cure-all, some research has shown that it does possess liver health benefits.
Apple cider vinegar (ACV) is created when yeast digests the sugars in apples and converts them into alcohol. Then, it’s the bacteria known as acetobacter that turns the alcohol in the sour-flavored acetic acid.
The health benefits of ACV are thought to stem from the combination of yeast and bacteria that form during this fermentation process.
Although the liver health research is in its early stages, there have been promising results in animal studies.
One study looked at the effect of apple cider vinegar on rats with non-alcoholic fatty liver disease. Study results show that those rats given ACV for 22 weeks had reductions in serum triglyceride, cholesterol, liver enzymes, and glucose levels as compared with HFD group.
Another similar study found that rats fed ACV daily for over 28 weeks had improvements in lipid metabolism as well as decreased liver damage. These benefits are thought to stem from the anti-inflammatory effects of the antioxidant properties of ACV.
The recommended dosage of ACV is about two tablespoons a day, but you should start out on the lower end when starting this supplement.
Although its safe for most people to consume, it’s important to note that the acid in the vinegar may erode your tooth enamel with long-term use and could exacerbate cases of acid reflux. You may want to drink some water after consuming it and limit your dosage until you know how it affects you.
Also, if you have chronic kidney disease, your body may not be able to process the acid in ACV properly. Therefore, talk to your healthcare provider before consuming ACV.
Vitamin C
Vitamin C is a water-soluble vitamin best known for its immune health properties and fighting the common cold. However, this antioxidant is also an effective supplement for liver health.
Vitamin C is found in produce such as oranges, peppers, kiwifruit, strawberries, and broccoli, to name a few. However, if these foods are frequently consumed in your diet, then you may need a supplement to help you reach the recommended 75 to 90 milligrams a day for most adults.
Those with malabsorption issues may also be at risk for vitamin C deficiency.
When it comes to liver health, vitamin C shows promise for helping prevent fatty liver disease development. One study looked at the impact of vitamin C supplementation a group of adults.
Study results show that vitamin C intake helped reduce risk of developing fatty liver disease in adults, especially in males and the non-obese.
Furthermore, other research shows that there may be a possible link between vitamin C deficiency and fatty liver disease. Study results from controlled animal experiments show that vitamin C deficiency is linked to elevated liver fat levels, increased oxidative stress in the liver cells, as well as inflammation.
Research also shows that vitamin C treatment of liver disease-induced animals can reduce hepatic markers of oxidative stress.
Vitamin C has low toxicity and is tolerated well by most individuals. However, it may cause side effects such as diarrhea, nausea, or abdominal cramps in some people if consumed in excessive amounts.
In moderation, this potent antioxidant can be a top contender in your liver health supplement regimen.
Curcumin
As the active ingredient in the turmeric spice, curcumin is a potent antioxidant that has been used for medicinal purposes for thousands of years. Its health benefits are thought to stem from the compound’s anti-inflammatory properties. These properties make it an ideal liver health supplement.
In fact, research shows that curcumin has protective and therapeutic effects of oxidative associated liver diseases in several ways including:
- suppressing the proinflammatory cytokines, or immune system cells
- reducing levels of the products of oxidative lipid breakdown
- lowering levels of cellular responses to oxidative stress
Taking these properties into account, curcumin shows promise to be a free radical fighter in the protection of liver health.
Another study that supports this looked at the effects of curcumin on non-alcoholic fatty liver disease. Study results show that higher dosages of curcumin of about 1000 milligrams a day or more can help reduce blood liver enzymes levels in just eight weeks of treatment.
This shows that curcumin could have a positive effect on non-alcoholic fatty liver disease in these higher dosages.
Curcumin is generally considered safe for most people. However, if consumed in excessive amounts or for a long period of time, it could cause digestive symptoms. Therefore, if you want to add this supplement to your liver health regimen, start out taking smaller than recommended doses to see how your body responds.
Also, be sure to let your healthcare provider know you are thinking about taking curcumin to make sure it won’t interfere with any prescribed treatments you may already have.
Summary
Liver health is crucial to the overall health of your body. Without a properly functioning liver, the body can’t filter out the waste and toxins that can wreak havoc in your body. Therefore, it’s important to make sure that through your diet and lifestyle behaviors, you not only work to manage your weight, but look out for your liver’s well-being.
Several of the supplements mentioned above are all-natural substances that can be easily incorporated into a healthy diet. Not to mention that the antioxidants mentioned above like vitamin C and turmeric can be consumed through food sources if you prefer.
And these antioxidants have health benefits that extend way beyond the confines of the liver.
Anti-inflammatory and antioxidant nutrients can help reduce oxidative stress and related inflammation all over the body. This in turn, helps protect all your organs so you can lower your risk of many chronic inflammatory diseases like heart disease and type 2 diabetes.
Therefore, along with any medications or prescribed treatments you may be using for your health, supplements can help fill in the nutrient gaps.
Always be sure however to talk to your healthcare provider first before starting any new supplements to make sure there will be no medication interactions.
- Published in Blog, supplements
Best Types of Supplements for Women’s Health
Women have different nutrient needs compared to men. No, we are not trying to be special snowflakes, we go through a lot of changes during just one lifetime.
Think about it month to month, our hormones (and maybe mood?) cycle from high to low.
There is also pregnancy, lactation, and menopause to consider, all of which have different nutrient needs.
Our nutrition and supplement regimen needs to be tailored to whatever life stage we are in.
So, when you see a “women’s” supplement, don’t think that it is special just because of the pink bottle it might come in, the ingredients are usually also tailored to our different needs.
Helpful Supplements for All Women
All humans need the same vitamins and minerals to be healthy. But, depending on where a woman is in her life cycle she may need more or less of a specific nutrient to support that current phase.
Supplements, therefore, should be tailored based on current nutritional needs.
Let’s explore a few supplements that all women need, no matter where they are in life, then discuss a few age-specific ones to consider.
Multivitamin
A multivitamin is the “insurance policy” of the supplement world. It fills in the gaps where your diet might be missing.
Even as a dietitian, it is hard for me to have a perfect diet every day that meets every micronutrient need. But, it is important to keep in mind that multivitamins will never replace real food. Instead, they should be seen as an addition to an already healthy diet.
There is no standardization for what multivitamins need to include, some have a lot of different nutrients, while others only have a few. There are thirteen vitamins and sixteen minerals that are essential to human health. In general, most multivitamin formulations will contain most or all of these nutrients in varying quantities.
Research is mixed on the long-term impact of multivitamins as they do seem to reduce the risk of some health conditions, but not others.
A 2006 review of twelve studies found that multivitamin use lowered the risk of certain types of cancer, stroke, and age-related vision loss in some of the studies. But, the results were not consistent across all studies or population groups. Another challenge with this review was that the formulation of each multivitamin differed study to study, so it was difficult to compare one result to the other.
Overall, it is still unclear exactly which nutrients should be included in an ideal multivitamin.
How to take a Multivitamin
Since our diets are not always perfect, a multivitamin can be useful at any age. Several options on the market are “tailored” to age groups such as pregnant or older women. These age-specific formulations contain varying levels of different nutrients.
For example, pregnant women need more folic acid than those who are not pregnant and post-menopausal women need less iron.
Multivitamins made for each age group or life stage should take these nutritional needs into account.
When choosing a multivitamin, select one that matches your current life stage, if it is available. This will prevent you from getting nutrients you don’t need and making sure you are getting the ones you do.
Another thing to consider is the type of nutrients each contains. The content of each formulation can vary greatly between products, but a rule of thumb is to avoid formulas that contain over 100% Daily Value of the fat soluble vitamins E, D, K, and A or any of the minerals. These nutrients can be toxic at high levels.
Speak to your doctor if you need personalized nutrient recommendations before you choose a multivitamin.
Calcium
You might associate taking calcium supplements with something older adults do, but calcium benefits women of all ages.
Bone strength peaks during our teen years, making calcium even more important for younger women.
Women in general need to be particularly concerned with bone health. Of those diagnosed with osteoporosis, or weak bones, 80% are women. The increased risk of osteoporosis is due to the fact that women have smaller, weaker bones than men and the decrease in estrogen that occurs at menopause speeds up bone loss.
Based on these risk factors, all women should be concerned about getting enough calcium to keep bones strong.
But, calcium may help younger women in a different way. A 2017 study found that supplementing with 500 mg of calcium per day significantly decreased PMS-related anxiety, mood changes, bloating, and depression. Naturally reducing PMS-symptoms is a great motivation for any woman to consider a calcium supplement.
The Recommended Dietary Allowance for women is 1000-1200 mg/day of calcium per day, depending on age. A cup of milk has about 300 mg of calcium, so as you can see there is a lot of room for supplementation.
How to Take Calcium
There are several types of calcium supplements available. Calcium carbonate is the cheapest and contains the most elemental calcium. Calcium carbonate is best absorbed with food, so take it with a meal.
Be sure to choose a supplement that also contains vitamins D and K to help with absorption. Avoid taking iron with your calcium supplement, as calcium prevents iron absorption.
If you are pre-menopausal, a supplement may be necessary if your diet is lacking calcium due to lactose intolerance or a dairy allergy. If you are vegan or consume large amounts of protein, you may also need additional calcium supplement. If you struggle with PMS, a calcium supplement can help ease some of the symptoms.
Most post-menopausal women should take supplemental calcium to help maintain bone strength.
If you are taking a multivitamin in addition, be sure to check the label to make sure you aren’t getting too much calcium.
Probiotics
Maintaining a healthy digestive system is the secret to long-term well-being. Women tend to be at greater risk for digestive problems due to hormonal changes they experience month to month and throughout life.
Digestive issues can be the first step in developing other health problems. The reason is our health is strongly connected to the trillions of tiny microbes that exist in the digestive tract. The microbiome, or collection of bacteria in the gut, plays a role in the development of almost every disease state from obesity to depression to diabetes.
Probiotics are one way to help maintain a healthy digestive tract. They are particularly recommended if one is having digestive symptoms, such as constipation, diarrhea, gas, or bloating.
Antibiotics can also kill off healthy bacteria in the gut, so a probiotic supplement should be considered both during and after treatment.
How to take Probiotics
There are many types of probiotic supplements on the market and unfortunately, since the study of the microbiome is relatively new, specific recommendations for strains or dosages are not currently available.
We do know that strains like Bifidobacterium, Lactobacillus and Saccharomyces have been shown to improve gut health and most supplements contain one or all of these.
But, there are a few things you can look for when choosing a probiotic.
The first thing are CFUs or “colony forming units”, this number should be between 10 and 20 billion for adults.
In addition a quality probiotic should be in a bottle that is protected from light and heat, although some a freeze dried and shelf-stable.
Finally, be sure to use the supplement before the expiration date to ensure the most benefit.
Omega-3s
Omega-3 fats are “essential” fats that we must get from our diets. They are also highly anti-inflammatory and have been studied extensively for their health benefits.
There are three types of omega-3 fats, EPA, DHA, and ALA. They are found in foods like fish, walnuts, and flaxseeds.
Most people do not get enough omega-3s in their diet, therefore a supplement is recommended.
Omega-3 fats are healthy for everyone, but are particularly beneficial for the specific concerns of women. Omega-3s reduce inflammation which can in turn decrease PMS-related pain almost as much as ibuprofen. Taking omega-3s regularly can improve symptoms of depression and anxiety. They can even make your skin look better by reducing acne and wrinkles.
How to Take Omega-3s
When choosing an omega-3 supplement you want to be sure it contains EPA and DHA, they types of omega-3s that have been shown to have the most health benefit. Fish oil or algal oil supplements are a good choice to get both EPA and DHA.
The recommended total amount of omega-3s per day for women is 1.1 grams per day. There is no specific recommendation for EPA and DHA alone, although supplements ranging from 250-1000 mg/day seem to be safe for most people.
Speak to you doctor if you are taking a blood thinner before starting an omega-3 supplement.
Women in their 20s and 30s
Women in this age range are considered to be of “child-bearing age”. Regardless of whether you plan to have children or not, nutrition needs to be focused on supporting monthly hormonal cycles.
Also, women of this age may have a lot of demands on their time between work, kids, and relationships, so stress support may be an additional concern.
Here are some of the supplements that are ideal for younger women trying to manage it all.
B-Vitamin Complex
B-vitamin complex is a supplement that contains all eight of the essential vitamins. B-vitamins are needed to help maintain a healthy metabolism, hormone production, and stress management.
Getting enough B-vitamins can help combat fatigue and boost the production of feel-good neurotransmitters in the brain.
How to take B-vitamin Complex
Most B-vitamin Complex supplements will contain varying amounts of: B1, B2, B2, pantothenic acid, B6, biotin, B12, and folic acid. The amount of each vitamin you need can vary, so be sure to choose a supplement that matches your specific needs.
All of these vitamins are water soluble, so the risk of toxicity is low, the body will just excrete what it doesn’t use.
Most supplements come in doses ranging from 300-500 mg and can sometimes contain additional nutrients or minerals.
Iron
Iron is an important mineral for all women, but primarily those of child-bearing age. It is used to make hemoglobin and myoglobin, two proteins used to carry oxygen.
Women in their 20s and 30s are at risk for iron deficiency, also called anemia. Symptoms of anemia include fatigue, weakness, and shortness of breath. Monthly blood losses combined with an inadequate intake of high iron foods increases the chance of anemia.
But, it is important to note that supplemental iron should not be used unless a deficiency is identified by a blood test first.
How to Take Iron
The RDA for iron for women is 18 mg/day. If you do have an iron deficiency, your doctor will recommend the ideal amount and type of iron you need to take.
Iron supplements can cause constipation and other digestive problems, although there are “tummy sensitive” formulations available.
Calcium or foods high in calcium such as milk should not be taken with iron.
If you have not been diagnosed with an iron deficiency, yet you think you might be low in iron, you can try eating more high iron foods instead of taking a supplement.
Iron is found in red meat, fortified cereals, beans, nuts, seeds, and legumes. Always eat high iron foods with a food high in vitamin C, such as citrus, bell peppers, or strawberries.
Vitamin C
With all the demands on women in their 20s and 30s, the last thing they can afford to do is get sick. Vitamin C can help boost the immune system, keeping it strong, so you can tackle your to-do list.
Vitamin C also has antioxidant properties that can help reduce damage from free radicals, slowing down aging and even preventing wrinkles.
How to take Vitamin C
Vitamin C is commonly found in fruits and vegetables. It is relatively easy to meet basic vitamin C needs with just your diet, but if it’s cold or flu season you might want to take a little extra.
The RDA for vitamin C is 75mg per day for women. The upper limit is set to 2000 mg per day.
There is little risk for toxicity with this vitamin since it is water soluble. High doses may cause digestive problems, such as bloating and diarrhea, which generally resolve once the supplement is stopped.
Pregnancy
Pregnancy is a special time for nutrition because it’s not just about you anymore, you are concerned about the health of two people now.
There are many supplements that are not recommended during pregnancy because there is simply not enough evidence to determine their safety. If you are pregnant it is best to ask your doctor for the ideal supplement regimen for you.
But, it is widely accepted that folate is a necessary nutrient for all women who are trying to conceive or those who are already pregnant.
Folate or Folic Acid
Folic acid, the synthetic form of the B-vitamin folate, helps prevent birth defects of the brain and spinal cord. Most doctors recommend women take a supplement containing folic acid or folate before trying to get pregnant to help reduce the risk of these complications.
The connection between folate levels and birth defects was discovered in the 1950s. In the 1970s, started recommending prenatal vitamins with folic acid to help reduce the risk.
Many of our foods, particularly cereals, are fortified with folic acid for the same reason. Rates of spinal cord defects have decreased since these preventive measures were put into place.
How to take Folic Acid
Folic acid is a water soluble vitamin, therefore your body will excrete it if it is not needed. The RDA for folate is 600 mcg during pregnancy.
Most prenatal vitamins contain adequate amount of folic acid to meet the needs of pregnant women.
There is a rare type of genetic mutation that may decrease the ability of the body to use folate properly and increases risk for birth defects, speak to your doctor if there is a history of birth defects in your family.
Menopause and Beyond
Older women in menopause have different nutrient concerns from pre-menopausal women.
Managing decreasing hormone levels (and the hot flashes or other symptoms that may arise), as well as maintaining bone health are the two biggest priorities.
There are many supplements that can help women transition more easily into this final life cycle.
Turmeric
Turmeric is a yellow spice common in Indian cuisine. It contains a powerful antioxidant called curcumin that helps reduce inflammation and risk of many chronic diseases.
Curcumin is especially powerful for menopause because it is a phytoestrogen, meaning it can act as an estrogen in the body. This can help alleviate common menopause symptoms, such as hot flashes, mood swings, and sleep disorders, by slowing the decrease in estrogen.
How to Take Turmeric
Turmeric is usually found in capsules or powders. It can also be used in food as a spice, although it is not quite as concentrated this way, but it sure tastes good.
The powder can also be used to make tea or “golden” milk.
The World Health Organization recommends 1.4 mg per pound of body weight, meaning a 150 pound adult should take around 210 mg of turmeric a day.
Vitamin D
Vitamin D is different from other vitamins in that our bodies can make all the vitamin D we need from sun exposure. But, as we age, we tend to spend more time indoors and we also become less efficient at making vitamin D from the sun.
Low levels of vitamin D have been linked to multiple diseases from breast cancer to diabetes and high blood pressure. Vitamin D is also critically important for helping maintain bone health.
Making sure older women are getting enough vitamin D, either from the sun or supplements, is an important part of staying healthy into old age.
How to Take Vitamin D
The recommended amount for vitamin D is between 600-700 IU a day, although some experts suggest this number may be too low due to wide-spread deficiencies.
Ask your doctor for a personalized recommendation for you. If you want to be sure you need vitamin D, ask your doctor for a blood test before starting a supplement.
As a woman, based on where you are in your life cycle, your supplement needs can vary. Be sure to choose the best supplements for you so you can live your healthiest life, long into old age.
- Published in Blog, supplements, Women
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omega-3
The body can synthesize certain fatty acids, however, it cannot synthesize polyunsaturated omega-3 fatty acids due to the lack of certain enzymes in the body that produce alpha-linoeic acid (ALA).
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- Published in Blog, Nutrition, supplements
Vitamin C
Vitamin C, or ascorbic acid, is a nutrient that can be synthesized by many animals but not by humans. It’s an essential com- ponent of our diets and functions primarily in the formation of connective tissue such as collagen. Vitamin C is also involved in immunity, wound healing, and allergic responses. As an antioxidant, vitamin C keeps free radicals from destroying the outermost layers of cells. When paired with a plant-based iron source, vitamin C enhances the absorption of this hard- to-absorb form of nonheme iron. Adding lemon juice to your spinach can give a better boost to your iron stores.
If you work out regularly or train for ath- letic competition, you know that a cold or respiratory infection can sideline you pretty fast. Fortunately, researchers have found that supplementing with 500 milligrams daily of vitamin C appears to cut the risk of upper respiratory tract infections. This benefit may be due to the antioxidant effect of vitamin C or to its overall immune-boosting capability.
Supplementing with vitamin C will improve your performance but only if you are deficient in this nutrient. Supplementation does not enhance performance if you already eat a healthy, nourishing diet that is high in citrus fruits (which are high in vitamin C) and other fruits and vegetables. In fact, a review of 12 studies showed that in 4 of those studies, daily doses of 1 gram (1000 mg) of vitamin C may lead to decrements in performance. The conclusion of the authors was that consuming vitamin C at levels that are naturally found in foods every day (250 mg) is best for supporting training effects and athletic performance.
My recommendation is that you should first and foremost make plant foods, which are often naturally high in vitamin C, the mainstay of your diet, ensuring a vitamin C–rich diet. During cold and flu season you might experiment with supplementation if you don’t consume at least 500 milligrams of vitamin C in food alone. If you choose to supplement, stay below 1 gram (1000 mg) daily in food and supplements.
- Published in Blog, Nutrition, supplements
Broccoli
Broccoli is one of those miraculous vegetables that help improve metabolic activity in your body. It is rich in calcium and vitamin C, both of the essential components for an improved metabolism. Calcium acts as a trigger for boosting metabolism, while vitamin C aids better absorption of calcium.
Further, broccoli is packed with phytochemicals that accelerate the breakdown of fat in the cells thus ridding the body of excess deposits. Rich in folate, dietary fiber, omega-3 fatty acids, magnesium and vitamins C, K, B6 and B12, broccoli helps burn fat without adding extra calories.
Adding 1 to 1½ cups of raw or cooked broccoli to your diet daily is effective for improving metabolism and promoting weight loss.
- Published in Blog